My Thinspo Diary (weekly meal plan)

weekly meal plan

IMPORTANT: what matters the most are portions and time. to make the best of these meal plans you don’t have to eat exactly what it says, most of them are examples… you must, however, eat proteins and carbs at the time stated and in those amounts.. GOOD LUCK

proteins: fish, chicken, meat (only twice a week)

carbs: bread (light is recommended) or 1/2 cup of pasta/rice

fruit: all but banana or mango preferably, when specifically stated, eat that one (pineapple or grapefruit for example, those can’t be substituted)

UNLIMITED: veggies, carrots, cucumber, light jello, or any negative calorie food

AVOID: nuts (except almonds when stated), fats (mayo, butter, olive oil is allowed), and sugars (coke, etc)

WEEK 1

breakfast: 2 cups of berries (strawberry, raspberry, blackberry…) AND 1 glass skim milk OR 1 light yoghurt.
snack 1: cucumber, unlimited
lunch: 100 grs protein (fish or chicken) AND veggies, unlimited
snack 2: (right before the gym) 5 almonds
dinner: tuna, or turkey ham or low fat cheese (proteins) AND one carb (optional, only if you’re really hungry or craving)

APPROX CALORIE INTAKE: 700

WEEK 2

breakfast: 1 cup of fruit AND 2 turkey franks (light) OR 2 egg whites omelette with veggies
snack 1: cucumber mixed with pineapple
lunch: 100 grs protein (fish or chicken) AND veggies, unlimited
snack 2: (right before the gym) 5 almonds AND 1/2 grapefruit
dinner: salad AND light bread sandwich OR tuna + 1 carb

APPROX CALORIE INTAKE: 800

WEEK 3

breakfast: 1 cup of green juice (1 orange OR 1/2 cup pineapple, celery, parsley AND cactus or spinach) AND 1 hour later turkey breast ham sandwich (with only 1 slide of bread) OR 1 turkey frank + 1 carb
snack 1: cucumber or carrots
lunch: 100 grs protein (fish or chicken) AND veggies, unlimited
snack 2: anything under 100 cals and 3 grms of fat
dinner: salad AND tuna or any other protein

APPROX CALORIE INTAKE: 700

WEEK 4

breakfast: 1 cup of green juice
1 hour later: a pack of honey bran crackers OR 1 slide of light bread with sugarfree jam
2 hours later: light yogurt
2 hours later: 1 cup o pineapple and 3 almonds
lunch: 120 grs protein and veggies, unlimited
snack: 1/2 grapefruit and 3 almonds
dinner: 2 carbs + protein. (sandwich for example)

APPROX CALORIE INTAKE: 700

WEEK 5

breakfast: 1 sandwich (light bread, turkey breast and mozzarela or goat cheese)
snack: cucumber or carrots
lunch: 120 grs protein and veggies, unlimited
snack: 6 almonds
dinner: 2 cups of fruit AND 3 tbs of cottage cheese OR yogurt

APPROX CALORIE INTAKE: 700

WEEK 6

this week’s nutrition plan

breakfast: 2 light turkey franks OR turkey breast jam
snack: 1 cup of watermelon
lunch: 120 grs protein and veggies, unlimited AND 1 apple
snack: 1 piece of fruit
dinner: 1/4 of avocatoe OR 6 almonds AND sandwich or 1/2 pita bread with chicken breast, or tuna (1 protein, 1 carb)

APPROX CALORIE INTAKE: 700

WEEK 7

breakfast: 1 cup of fruit AND turkey breast jam (2 slices) OR vegetables omelette (1 egg or 2 egg whites) with 1 slice of bread
snack: cucumber or carrots, unlimited
lunch: 120 grs protein and veggies, unlimited AND (if you’re hungry) 1 carb
snack: 1 piece/cup of fruit
dinner: tuna/chicken salad, or grilled fish and veggies

APPROX CALORIE INTAKE: 700

WEEK 8

breakfast: 1 cup of fruit and vegetable omelette (2 egg whites)
snack 1: 1 bar (less than 100 cals and 3 grs of fat)
lunch: 120 grs protein, salad or veggies, and 1/2 cup rice/1 piece of bread (carbs)
snack 2: 5 almonds
dinner: tuna salad, or any other protein/vegetables combination

approx calorie intake: 800

WEEK 9

this week’s nutrition plan (what to do after a fast)

when and how to fast: when you’ve hit a long plateau, for 1,2 or 3 days pick the fruit of your choice and make juice (sugar free and all natural) drink it non stop plus your water… if you’re really hungry eat almonds or easily digested protein… once you start you must do it right if you don’t want a yoyo effect…

the days after the fast you must eat 1/4 of your regular food intake.. and mostly fruit and vegetables

for example:

breakfast: 1 cup of green juice

snack 1: 1 cup of fruit

snack 2: cucumber or carrots

lunch: tuna or any other fish and vegetables and/or salad and 1/2 cup of beans or lentils or something similar

snack: cucumber or carrots

dinner: 1 fruit and vegetables and 1/4 avocado

approx calorie intake: 350

ps. I lost 3 lbs doing this

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